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Squats. It will take me a few weeks to build back up to 20 reppers. My endurance is week.

Sumo RDLs. Sumo RDLs are ramped sets. 60-80-100.

Deadlifts. Deadlifts are ramped sets. 60-80-100.

3x5 sets. All 3x5 sets are a Reg Park style 5x5 except for rack chins. I plan on a dding weight to rack chins, but there will be a learning curve.

Curls. I am going to pick a weight and just rest-pause the heck out of biceps. I won't use any specific rest periods, but will just hammer away as much as possible. Heavy curls don't feel good to me, so these will allow me to drop the weight a hair and kill my biceps.

Military Presses. My left shoulder is a bit tender during BTNs, so I'm sticking with seated military's for a while.

DIET NOTES

***On a very specific diet for the next 12 weeks, starting Sunday December 12th. This diet was created by my trainer.***

Diet Basics:

--30-35 grams of protein every 2.5 to 3 hours.
--Complex carbs regulated every day. Carb sources are potatoes, rice and oatmeal. Weighing daily cabs to the gram. Very tight.
--Protein sources will include chicken, fish, egg whites, and a couple protein drinks per day. Beef once a week.
--Can eat all the onions, peppers, green peppers, broccoli, lettuce, green beans, cauliflower, celery, salt, pepper, pickles, and mustard I want.
--No fruits, and no veggies not on this list.